Sun 8th May 2022 at 12:04pm by Rosehip

Run > Recovery Run

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Time
48:51
Miles
3.54
Min/mi
13:48
Pacing
91.6%
WAVA
41.80
Stride(cm)
75
Cals
376
Cadence
156
BPM
125
%MHR
69.2
B/mi
1720
Asc(m)
114
Surface
Road

Notes & Comments

3 comments

Plan said 45 min RR, so 2:30/30s and taking it as easy as I could
Gorgeous day
Too many f’ing horses on the footpaths

Split Summary
===
1) 1m - 13:53(13:53/m) 113/136bpm [1570b/mi] 100cal 4.32/5.22mph
2) 1m - 13:29(13:29/m) 128/136bpm [1727b/mi] 106cal 4.45/4.99mph
3) 1m - 13:56(13:56/m) 131/138bpm [1825b/mi] 111cal 4.31/4.7mph
4) 0.54m - 7:32(13:54/m) 133/141bpm [1848b/mi] 59cal 4.32/4.76mph

13:53 13:29 13:56 7:32

	Ness Shame about the horses but good recovery run. Well done. 👍
	northernslowcoach Good running
	RRR-CAZ 🇬🇧 🐎🐎🐎

Pace

32%

51%

18%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.73	10:00	10:00	13:43	109 65-128	1496	155 118-168	4/3
1.46	20:00	10:00	13:39	125 115-135	1707	158 128-166	3/3
2.20	30:00	10:00	13:35	130 123-137	1766	156 124-164	6/2
2.90	40:00	10:00	14:10	131 123-135	1855	155 38-164	2/6
3.54	48:50	8:50	13:50	133 125-141	1841	155 114-166	4/4

Heart

125/141max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 114m, Range 7m, Flat prediction 48:51

Elevation Graph

No climbs of at least 10 metres detected.

Cadence

156 (168 max) Stride Length: 75cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	82.0	162	3	40:04	13:14
Walk	18.0	128	0.5	8:46	17:06

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	3:10	12:46	32.60%	More
800m	6:32	13:09	35.58%	More
1km	8:11	13:10	36.92%	More
Mile	13:23	13:23	38.15%	More
5k	42:25	13:39	42.07%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	10:35	10:35	48.25
5km	41:43	13:26	42.77
5M	1:14:12	14:50	39.32
10km	1:36:31	15:32	37.89
10M	2:51:42	17:10	35.18
Half	3:58:04	18:10	33.18
20M	6:37:18	19:52	31.38
Mara	9:10:54	21:02	30.03

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stride length
cadence